hydration

“YOU SEE, IN LIFE, LOTS OF PEOPLE KNOW WHAT TO DO, BUT FEW PEOPLE ACTUALLY DO WHAT THEY KNOW. KNOWING IS NOT ENOUGH! YOU MUST TAKE ACTION.”

By: Anthony Robbins

You have been training (for a while now), and you have been guided and instructed in regards to goal setting, resistance, cardio training, nutrition, recovery and other relevant matters. All this knowledge will help you with your “road-map” to success and reaching your goals.

It’s important that you start “understanding” the guidance and tools given to you, so you can put this knowledge into action, even without my guidance and/or help in the future.

Just be aware, knowledge is not enough………you have to put the knowledge into action! This is the only way to success!

This week I want you to focus on the liquids going in to and out of your body. First of all, keep in mind that you are literally awash in fluid - 60% of an adult’s total body weight is water and 70% of muscle weight. Now that you have found your ‘inner athlete’ it is important to understand that hydration is key to top performance as well as successful weight control, proper digestion, healthy skin, and super charged energy levels. In short, fluid levels affect every cell in your body, and chronic mild dehydration can make you feel tired, headachy, and older than your years. Don't get fooled by bloat, which might make you want to limit liquids - the solution is just the opposite. Drink more water, not less, and your brain will signal your body to release the extra fluids stored and reduce the bloat.

That said, beware of liquids with calories such as juice, sweetened teas and coffees, sodas, and energy or sports drinks because they can add up quickly. When we sip instead of chew our calories, our brains don't register fullness well so most people end up overdoing calories - a recipe for weight gain. In fact, in my nutrition therapy practice I recommend juice and sports drinks to underweight kids to help them gain weight!!

So, your assignment is as follows:

1) Check your hydration status by urinating into a clear plastic cup and looking at the color. Clear or pale "lemonade" color urine shows good hydration status, but dark "apple juice" color pee is a sign that you need to drink more.

2) Aim for half your body weight in fluid ounces of liquids daily, with half that amount as plain old water. For example, a 160-pound person should drink 80 ounces (or 10 cups) of fluids, and at least 5 of those cups should be water. Of course a sweaty work out will require extra fluids.

3) Start to track how much and what types of beverages you drink. Aim to increase water and decrease other fluids. If you don't like the taste of plain water put in a sprig of fresh mint, a wedge of lemon or lime, or try a tiny splash of juice in your water for a hint of taste and color. Other healthy liquids are skim or 1% milk (organic is best), herbal teas, and seltzer.

4) Be aware on the other hand, drinking products with caffeine, a known diuretic, can greatly dehydrate an individual (same as with alcohol)

You don’t have to change that much for it to make a great deal of difference. A few simple disciplines can have a major impact on how your life works out in the next 90 days, let alone in the next 12 months or in the next 2-3 years.

By Jim Rohn